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Squash Fitness

Squash is unique, because it requires its participants to blend four different fitness categories:

1. Aerobic fitness
2. Flexibility
3. Strength
4. Mental fortitude

Players need to have aerobic fitness to allow them to run and swing for an hour or more, flexibility to reach deep rails and tight drop shots, strength to control their racquet and hit the ball with power, and mental fortitude to "stay in" a long match. A good squash training program should help to strengthen all of these aspects of a player's game, and players should also be willing to focus more exclusively on those aspects of their squash fitness that are weak.

Aerobic Fitness

Of the four types of squash fitness, aerobic fitness is perhaps the easiest to understand. It basically means that you can run around the court for an entire match, while not tiring yourself out to the point of exhaustion. Getting aerobically fit takes some time, exercise at a level where you could comfortably hold a conversation with someone else. This will tell you that you are at about 70% of your heart rate, a good aerobic threshold.

Here are some recommended activities:

• Walk/Jog/Run
• Bicycle
• Cross Train by playing other sports, like soccer, basketball, volleyball, ball hockey and others that require continuous effort

Achieving and maintaining aerobic fitness will allow you to enjoy squash more and will also help prevent injuries.

Flexibility

All good squash players have a little bit of Gumby in them. The really great squash players bound around the court in giant lunges, covering great distances in a single stride. We are not all born with great flexibility, but by improving your flexibility you can decrease your chance of injury and increase your ability to frustrate your opponent with great gets!

There are lots of different ways to stretch, but make sure that you stretch both BEFORE and AFTER you play (before to prevent injury, and after to prevent soreness.) Don't forget to stretch your whole body:

• Calves
• Upper legs (hamstrings and quadriceps)
• Hip Flexor and Butt Muscle
• Lower back
• Shoulders
• Arms
• Wrists and Forearms
• Neck

Stretching can be an easy thing to omit from squash, but it is very important, does not take very long, and must not be overlooked!

Strength

To hit a squash ball with power takes strength. Strong legs move you to the ball, a strong torso rotates completely before the swing, and a strong arm and shoulder steady the racquet through impact. Squash uses a unique set of muscles, so one of the best ways to get stronger for squash is to simply play squash. Alternatively, there are six basic weight training exercises that you can do in the gym on off days that will work most major muscle groups. A good trainer can instruct you on the best way perform each of the following:

• Bench Press- Strengthens arms, shoulders and back
• Leg Press- Strengthens quads, butt, and hamstrings
• Standing Lunge- Strengthens butt and hamstring
• Military Press- Strengthens shoulders and arms
• Standing Row/Cable Pull- Strengthens lower back and shoulders
• Incline Crunches- Strengthens the abdominal muscles

Of course, sit-ups, push-ups and pull-ups are all great as well. Any strength training that you can do will make you a better squash player!

Mental Fortitude

Squash requires you to concentrate throughout the match. One lapse in concentration can lead to two or three errors, the loss of a game, or even the loss of a match. Mental fortitude is difficult to train, but it is something that is developed the more you play. Athletes often refer to "the zone", which is a relaxed state of mind that leads to complete focus, excellent body control, and an almost eerie confidence. Squash players are no different, and to help you find "the zone", start with these simple tips:

• Don't let one mistake get you frustrated. You will hit the tin, botch a serve, or hit the ball out of court, but don't get psyched out when that happens.
• Before big points, get yourself really ready. Take a deep breath, shake out your racquet hand, focus on the ball, and then play the smart shot.
• Be generous with lets and strokes, and above all, don't let arguments over calls distract you from the task at hand i.e. making good squash strokes.

Do these things, and you will be started along the way to better mental squash fortitude!

	Notice:
		Squashnut Site Black Knight Junior Mixed League Standings and Schedules Squash the healthiest sport of all: Forbes. Take a bow, all you Squash players — young and not-so-young! The game you indulge in is the “healthiest” sport of all, according to Read more.... Looking to sign up for a Squash Ontario Tournament ? Click Here Last Edit Date: Oct 24th, 2009